Essential Start Up Tips For Body Composition Changes

My next series of blogs deal with the never-ending quest for body composition changes. There is no magical solution for weight loss or weight gain despite what many infomercials, supplement companies and “3-day miracle” diet books have to say about it. Healthy, long term body composition changes require hard work, dedication and focus – the same skills needed for success in sport. Here are 5 vitally important tips that I believe are the essential for setting yourself up for success.

Tip 1: Setting realistic expectations and goals.

Why set yourself up to fail? If you have never actually weighed your “target” weight in your adult life, why set this as your goal? If it’s taken you 20 years to put on your excess pounds, it’s going to take some time to take it off. Set realistic goals within realistic timelines while following a realistic nutrition and exercise plan that works for you.

Tip 2: Get Professional Help and an Individualized Plan

Do you know how many calories you need and what macronutrient ratios your foods should be in for weight loss or gain? Do you know how to shop, prepare and plan these meals? Do you have a fitness routine that’s set up for your individual needs and body type? I am amazed at how much money people are willing to invest in generic videos, books and online exercise/weight loss programs only to be unsatisfied with their results.

Use that money to invest in an educated professional that can tailor an individual action plan for you, based on your needs. Seek out a Registered Dietitian and a certified personal trainer or physiologist.

Tip 3: Planning Makes Perfect

Planning time in your day for nutrition and exercise is pivotal for weight loss success. Get creative and make nutrition and exercise fit in your busy day. Don’t have time to hit the gym for cardio? Consider bike commuting. Use 45mins of your lunch hour to grab a fitness class or take a stroll. Plan grocery shopping into your PDA. Shop for healthy foods just to stock at work and use Sunday to prep and freeze meals for the week.

Tip 4: Consistency and Monitoring

Results will follow a consistent effort. Proper attention to your diet and exercise must occur the majority of the time, at least 5-6 days per week. Your dream body will not be built in a day.

I am a believer in quantitative, consistent monitoring on a regular basis. Whether it’s weighing yourself, taking pictures, using a measuring tape, monitoring your blood work or blood pressure, implementing a more formal body composition measurement technique (like skinfolds), or trying on a pair of “goal pants”, have an objective measure to track your progress.

Tip 5: Staying Motivated

Likely the hardest thing to manage! Think about the reasons why you want to achieve this goal and write them down. Post them on the fridge or visit them when you are having a rough day. Some people are motivated by inspirational quotes, pictures or even seeing a life coach.

I believe success follows someone who positively reinforces themselves versus beating themselves up for making mistakes. If you miss a workout or eat a cookie, big deal – dust it off, don’t worry about it and most importantly – get back on the horse!

Photo: ggvic under Creative Commons